[@RenaissancePeriodization] Exercise Scientist Critiques Paddy The Baddy’s EXTREME Weight Loss Techniques

Link: https://youtu.be/gSo5l9AqAfg

Duration: 16 min

Short Summary

Dr. Mike, a professor of exercise sports science and competitive bodybuilder, hosts this RP Strength episode featuring Patty the Batty, a Brazilian jiu-jitsu practitioner from Liverpool known for his distinctive Scouse dialect. Patty reveals he lost 50 pounds for an upcoming fight, dropping from 205 lb to 155 lb, with the final pounds being water weight rather than tissue. The episode covers the science of weight cutting, including water loading protocols, glycogen depletion, and the safety risks of aggressive dehydration practices.

Key Quotes

1. "for every gram of glycogen, every gram of carbohydrate you consume and gets loaded into your muscles, your body puts in another 3 or so g of water" (00:06:47)
2. "water cuts under careful supervision and oversight when they're not much higher than about 7% of your body weight are typically quite safe for most people. uh if they're not properly supervised, if you do real stupid things, and as soon as you get to cutting over 7%, man, you're really uh entering some unlikely but realistic possibility of health complications. You can pass out in the sauna. You can have electrolyte disruptions, do weird things to your heartbeat. A few athletes, unfortunately, over the history of combat sport weight cutting have died from it." (00:05:35)
3. "if you are younger, if you are a child, if you are not high school age yet, water cutting is really stupid because you're just trying to build your baseline of skills and baseline of muscle mass to get you where you need to go" (00:12:12)
4. "Weight cutting is for highle athletes to do. It is not for most people cuz it's pointless. You'll just gain the water weight back" (00:11:58)
5. "which means I can pretend to know how to fight. I actually don't know how to fight unless people grab me and then sort of" (00:00:43)

Detailed Summary

Episode Overview

This RP Strength podcast episode features Dr. Mike (an exercise sports science professor, competitive bodybuilder, and BJJ black belt) coaching Patty the Batty, a combat sports athlete from Liverpool who speaks with the Scouse dialect of English. The episode focuses on Patty's weight cut from 205 lb down to 155 lb for an upcoming competition.

Weight Cut Strategy and Timeline

• Patty began his weight cut at 205 lb with a target of 155 lb, having lost the majority of the 50 lb through traditional dieting rather than water manipulation
• At seven weeks out, Patty was at approximately 190 lb, having floated above 200 lb outside of fight camp due to his love of eating food
• Dr. Mike calculated that at a 1,000 calorie daily deficit (2,000 intake vs. ~3,000 burned), Patty could expect to lose roughly 2 lb of tissue per week, requiring 6-7 weeks to reach the target weight
• Most of the final pounds lost will be water weight rather than tissue, as Patty approaches his weigh-in date

Water Cutting Science and Glycogen Depletion

• For every gram of carbohydrate loaded into muscles as glycogen, the body stores approximately 3 grams of water; eliminating carbs therefore causes significant water loss, which explains the rapid initial weight loss on keto diets
• Initial rapid weight loss on low carb or keto diets (10-15 lbs in the first week) is mostly body water from depleted glycogen stores, not actual fat loss
• The water loading protocol involves drinking 8 liters of water daily followed by complete carbohydrate cessation to flush glycogen and associated water from the muscles

Safety Concerns with Weight Cutting

• Water cuts over approximately 7% of body weight become risky and can lead to passing out in sauna, electrolyte disruptions, and heartbeat abnormalities; some combat sport athletes have died from weight cutting
• Hot baths or jacuzzis are commonly used for water cutting because the hot water causes significant sweating, helping remove body water
• Cutting water weight should never be done alone; someone should be present in the bathroom to prevent drowning if the person passes out
• Repeated weight cutting deteriorates the body, causes extreme hunger, and often results in bloating back to a higher weight than before the cut
• Weight cutting for middle school and high school athletes is particularly dangerous because undereating can impair brain development and stunt growth

Competition Day Recommendations

• Athletes should aim to be as low in weight as safely possible before a water cut to avoid dangerous practices while not sacrificing too much muscle
• Most federations other than professional ones like the UFC do not require 24-hour weight cuts; 2-hour cuts work fine for most organizations
• For weigh-ins, fighters should target about half a pound below their weight class on unofficial scales to have buffer for the official scale
• The sooner fighters start rehydrating after weigh-ins, the better they will perform on fight day

Sustainable Dieting Principles

• Healthy, sustainable diets should last 8-12 weeks and target losing approximately 0.5% of body weight per week
• A person weighing 200 lb can lose 1 lb per week through proper dieting, and completing 2 diets per year can result in 30-50 lbs of weight loss over time
• Patty claimed he has beaten most of the top UFC fighters in the world, technically speaking

Full Transcript

Show transcript

There are other folks, Patty's likely
one of them, that really like to eat
food. And so I think he just kind of
eats food and kind of eats a bit of all
cuz that's what living life is all
about. And finds himself above 200 lb
way outside of fight camp and he has to
struggle to get back down, which sucks.
Whoa. Him turning around like that and
giving you that cold stair is something
else, huh? Does he look like he's having
fun, Scott? No.
Hey folks, Dr. Mike here for RP
Strength. I have been a longtime
professor of exercise sports science and
a competitive bodybuilder and a
Brazilian jiu-jitsu black belt, which
means I can pretend to know how to
fight. I actually don't know how to
fight unless people grab me and then
sort of. But somebody who really for
sure knows how to fight. One of the best
in the world. His name is Patty the
Baddy Pimpblelet, which sounds like a
joke because it's the least scary
nickname anyone's ever been given. It
seems ironic almost. And uh Patty
Pimpblelet sure doesn't uh wrestle the
old fear receptors, but this is a
dangerous man who has beaten up like
most of the people in the world.
Technically speaking, if you think of
it, this UFC is the top fighters in the
world. He's kind of beat them all. Let's
find out what's good, what's bad, what's
ugly, and uh let's get on.
So, Patty the Batty Pimpblelet lost 50
lb for his weight cut, started at 205
lb, and ended at 155 lb. We can talk
till we're blue in the face about this,
but one thing I will tell you right now
is that MMA cuts that last
maybe even 15 or more pounds is body
water. He almost certainly lost
something like 30 lb of a combination of
fat and muscle, but he didn't lose 30 lb
or sorry, he didn't lose 50 lbs of
tissue. The last part of that is going
to have to be water and it's a big part.
All right.
>> I have no idea what the he just said for
those of you that are
>> the translation down there.
>> Yes. and he's speaking English. I
believe Patty the Batty's from the
Liverpool area, which means he speaks a
dialect of English, English called
Scouse. And it sounds amazing. And
everything out of every Scouse person's
mouth is pure poetry as far as I'm
concerned. I could listen to it all day.
It does not mean I understand it all day
cuz gee whiz, that's one hell of an
accent. But it looks like seven weeks
out he's at about 190 pounds, which
makes sense because if you typically
weigh about 170, very lean, then you're
not going to be that lean most of the
time that you're just in outside of
fight camp training and you'll float up.
folks that don't have genetically big
appetites and or folks that really want
to clamp down and eat pretty clean and
rigorously all year round, which cost
some decent stress, by the way, I might
say. They might float up into the high
170s, low 180s. Their fight camp just
peels the weight off of them. They get
to about 170, they make the cut to 55,
no problem. There are other folks,
Patty's likely one of them, that really
like to eat food. And if he was to
curtail his food, it would be like a lot
of stress for him. And stress is no good
for fight development. And so I think he
just kind of eats food and kind of eats
a bit of all cuz that's what living life
is all about. And finds himself above
200 lb way outside of fight camp. And he
has to struggle to get back down which
sucks. And for him 2,000 calories a day,
he's probably burning something like
3,000 calories a day, maybe a little bit
more. And so cuz you know MMA training
is a lot of shit. And so, man, he's
probably at 1,000 calorie deficit, which
sucks. It does mean he can expect to
lose roughly about 2 lb of tissue. Uh,
well, per week. And so, if he does that
for 6 or 7 weeks, well, there you go.
He's in striking distance of 155. It
sucks, but it's real.
>> Yeah. I'm looking at the macros on this
like workout window meal, and it's like
making me sad for him.
>> Oh, yeah.
>> 316 calories. Have fun.
16 protein, 45 carbs, eight fats. It
really doesn't look tasty. It looks like
somebody threw up into a cup and just
closed it to be completely honest. Well,
Irish looks like that. What do you say
in Irish form? Scouse, youing.
>> Is that Is that different?
>> I don't I can't tell the accents apart.
Scottish, Irish, Scouse, Welsh. You guys
all sound amazing.
>> How's the way feeling so far?
>> Do me.
If I didn't have that written down for
me, I would have no idea what he said.
Okay, so now he's lighter, 187 lbs, well
on his way. I will give Patty mad
respect. When he locks in to the diet,
it really seems like he locks in and
gets the job done, which is testament to
his true professionalism.
>> One of these, dude.
>> He's getting one of these,
>> dude.
I've done five lers of water. No salt
water loading so that I can get all the
water out me body water out me system
for the weight cut. 81.5 I think I was
in London. Yeah, it was very first size
of the bar that last.
>> Hey. All right. 174.9. Getting close
now. This is within almost striking
distance for many people to make a water
cut for 155. Now, a reminder, water cuts
under careful supervision and oversight
when they're not much higher than about
7% of your body weight are typically
quite safe for most people. uh if
they're not properly supervised, if you
do real stupid things, and as soon as
you get to cutting over 7%, man, you're
really uh entering some unlikely but
realistic possibility of health
complications. You can pass out in the
sauna. You can have electrolyte
disruptions, do weird things to your
heartbeat. A few athletes,
unfortunately, over the history of
combat sport weight cutting have died
from it. It is exceedingly unlikely that
that will happen, but it is a realistic
possibility. So getting as low as you
can before you cut to make sure you're
not doing crazy crazy shit to your body
seems to be pretty wise, but not so low
that you give up a lot of muscle and
body weight in the process. Cuz
generally speaking in a fight, you want
to be as big as possible because as we
know from well Scott Jane Goodall's
absolutely landmark work with gorillas,
there are no weight classes in the
jungle.
>> That's true.
Yes. 170 dead.
>> 170 even 48 hours before the weigh-in.
That's basically when you start the
process of eliminating most water and a
large fraction of food from your diet.
And yeah, 15 lb is awful, but realistic.
>> It's weight cut week. 8 L of water a
day. No carbohydrates now. Just on
protein and fats.
>> This is a very good weight cut.
carbohydrates load into your muscles as
glycogen. And for every gram of
glycogen, every gram of carbohydrate you
consume and gets loaded into your
muscles, your body puts in another 3 or
so g of water. Which means that if you
reduce your glycogen substantially by no
longer consuming carbohydrates, you end
up peeing out a crap ton more water than
otherwise and you hold very little back.
This is one of the reasons why when
people switch to low carb, they lose a
lot of glycogen up front and a keto
diet, for example, and they lose like,
man, 10 pounds in that first week, 15
lbs. Like, oh my god, I'm losing tons of
fat. Well, that's really not fat. You're
losing mostly just yet. It's mostly body
water. But in Patty's case, that is
exactly what he wants to do.
>> Best weight yet and the best preparation
yet. Little shake out. Couple of baths,
don't dusted.
>> So, he said couple of baths. That means
often times that people will take a
literal bath. They'll put super hot
water into a bath nice and comfy, but
just barely. So, they'll get in. It's
nice. It helps you kind of recover a
little bit. It's d-stressing. And it
also makes you sweat a shitload into the
water. Scott, do you know that when
you're a jacuzzi, you like sweat into
the water and everyone's swimming in
your sweat?
>> Yum.
>> Are you the kind of guy that pees in the
pool?
>> Oh, no. I don't even like to get in
pools. Really?
>> I definitely don't pee in pools.
>> Do you,
>> Scott? I've shit in the pool before,
man. Do you know fish pee in the ocean?
>> They poop in there, too. Boy,
>> do you pee in the ocean?
>> Don't get in the ocean.
>> Whatever.
>> Ocean's gross.
>> You're gross. If I had a picture of a
beautiful Caribbean sea, all thating
blue water. And then I have a picture of
Scott in the nude, which I do. It's a
work of just absolutely dazzling art. It
hangs above my bed. Which one do you
think is prettier? I think I just
answered my own question. Wow, you
really are gorgeous. Do you think Patty
the Batty pees in the pool?
>> I mean,
>> what does that say about you as a person
if you do or don't pee in the pool?
Like, if you don't pee in the pool, it
says you're both like very civilized and
very like cultured, but it also tells me
you're kind of uptight. But at the same
time, if you like just let it rip, then
you know, you're cool and chill and
you're probably cool to party with, but
you'll probably also get overwhelmed.
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Oh, sweaty.
One of the most
demoralizing things that could ever
happen to you in the situation is you're
just getting after it. You're you're
moving. You're grooving. It feels like
it's been a long time. You feel yourself
sweating. You're getting really tired
and gross. And then you look at the
scale and it's like down. You think it's
going to be down like 7 lb and it's down
like three. And you have this like shell
shock where you're like, "Oh,
I could die here. It's not likely, but
it's not impossible."
>> Do it at life.
>> Whoa. Him turning around like that and
giving you that cold stare is something
else, huh? The are you doing to me, tub?
Um, does he look like he's having fun,
Scott?
>> No, this doesn't seem fun at all.
>> No, it's it's it's better than other
ways of of putting off body water. Uh,
you know, hot tub's really nice, but
another thing really quick, if you ever
try this yourself, don't ever get into
the tub to cut water without someone
being in there with you, not in the tub,
in the bathroom to make sure your dumb
ass doesn't pass out and slip under the
wave, so to speak. That really does
happen. And you should be in the tub
naked so at least your person handler
with you uh has something nice to look
at or something grotesque to look at.
Either way, they're having fun.
>> Do it like a champ in the jacuzzi. Feel
like Tony Monsanic. Feeling good.
Feeling real good.
>> Man, I got to tell you, mentality is a
huge thing. Patty the badd is just like
he wants to be there and you can't
replace that. And he's always cheery and
shit. He seems like a really awesome
guy. I think it's important for anybody
watching and some of the cuts that go on
are dangerous people like risk and
reward. Paddyy does big cuts but you've
got a big reward for it. If you're
amateur though you're starting off
remember that there's real health
implications and nobody can say it's
risk-f free.
>> Yeah. If you cut weight often it kind of
deteriorates your body. It's bad for
your health. All this weight comes back
and then your body is so shocked that
you lost this much body water. It'll
bloat you back up even higher
afterwards. your hunger will be super
insane. Weight cutting is for highle
athletes to do. It is not for most
people cuz it's pointless. You'll just
gain the water weight back. Longer diets
lasting somewhere between 8 and 12 weeks
in most cases where you lose oh gee
about half a% of your body weight per
week. So if you ate 200 lb, losing a
pound per week is really good. That is
the kind of thing that you can finish
maintain and do again later in the year.
You sequence a couple of years of two
diets per year and you can lose 30 40 50
lbs. People do this. It's the best way.
It's the healthiest way to do it. If you
are younger, if you are a child, if you
are not high school age yet, water
cutting is really stupid because you're
just trying to build your baseline of
skills and baseline of muscle mass to
get you where you need to go. Staying in
a specific weight class on purpose is
arguably not the greatest thing in the
world, even through high school. Because
if you have to undereat substantially,
you literally will not have the kind of
brain development you could have
otherwise had eating well. And you
almost certainly won't grow as tall as
you could if you're constantly
constantly cutting weight in middle
school and high school for combat sport
or any other sport. So, my sincere wish
is that people just didn't really weight
cut for middle school and high school.
Once they turned 18, do the safe thing.
Rock on. Other than that, I think weight
cutting is uh needlessly dangerous for
no real good reason. Almost no
federations other than really
professional high-end ones like the UFC
need a 24-hour weight cut. 2 hours works
great. Matt side works great, and then
there's not really incentive to do much
cutting. Folks, there is still more
video to come. But if you would like a
longer, harder, more extended, more
uncut, maybe even bit more scouse
version of this video, then the member
section is where to get it. You can sign
up somewhere around here. There's also
tons of great value in that. That does
not just include the extended exercise
scientist critiques videos. All right,
Mike, shut up. Back to the video.
That's got to have been pretty good to
see. 157. Damn close. Typically, I don't
know how it's set up in the UFC, but you
have an official scale. You have
unofficial scales just to make sure that
you're good to go. You want to weigh in
a little bit lower, maybe about half a
pound lower than your weight class on
the unofficial scale so that you have
buffer in case the official scale is a
little bit heavier of a scale. That's
just good common practice with weight
cutting. The sooner you can start
rehydrating, the better you will be on
fight day. So if you weigh in and you're
off, they let you go and off and come
back some amount of time later,
including sometimes hours later. You
don't want to spend those hours cutting
more weight. You want to spend those
hours relaxing and rehydrating. So
getting to a little bit below where your
weight is is a really, really big deal.
>> Float the key overnight and then I don't
even have to get another bath.
>> Hey, there it is.
>> First time eating championship weight
and doing it easy. Easy, bitches.
>> He's walking around pretty energetic for
for having cut that much,
>> dude. It's crazy. I mean, 2,000 calories
a day doing like the hardest training of
your life is like I can't even imagine.
Miserable.
>> Sucks. Definitely sucks.
Patty the Batty.
Meticulous,
calm, and enjoying the process.
Out of 10, I wish more of us could be um
serious when it counts and goofy when it
doesn't count, like Patty the Batty. And
I think a lot of people are big fans of
his because he jokes and fucks around a
lot, but at the same time he gets it
done. So from one not so great martial
artist to one of the best martial
artists on the planet, Patty, you're the
man. Uh out of 10 cuz that's a rating.
See you guys next time.
All right, that was super fun. I think
the next time I go to the UK, I want to
go visit Liverpool.
Liverpoolians, comment below to let me
know where to go and not to go. Also,
this video right here might be fun to
click on if you're from Liverpool or not
even.